Heart Rate Zones

Zone 1 - Recovery: Warm-up, cool-down, active recovery between intervals
Zone 2 - Fat Burn: Long endurance training, best for fat oxidation
Zone 3 - Cardio: Aerobic fitness improvement, moderate training
Zone 4 - Threshold: Lactate threshold training, race-pace efforts
Zone 5 - Maximum: Short sprints, VO2max intervals, peak power

Calculate heart rate training zones for cardio, fat burn, and peak performance.

Category: Health · v1.0.0

Age

About This Tool

Calculate your personalized heart rate training zones using either the standard formula (220 - age) or the Karvonen method with resting heart rate. Understand which zone to train in for fat burning, cardio fitness, or peak performance. Essential for runners, cyclists, and fitness enthusiasts.

How to Use

Enter your age and optionally your resting heart rate
Choose calculation method (Standard or Karvonen)
Review your 5 heart rate training zones
Use during workouts to stay in your target zone